Cardiologist shares 8 heart-healthy foods to include in your daily diet
A balanced diet can reduce cholesterol levels, control blood pressure, reduce inflammation and maintain healthy arteries, he says.
What is on your plate is very important for your heart health. Not only does it support the heart's functions, but it also reduces the risk of several major heart diseases. In an interview with HT Lifestyle, Dr Bilal Ahmad Baba, senior consultant- interventional cardiology at Shalby International Hospital, Gurugram, revealed that a balanced diet is vital and non-negotiable for good heart health.
He said, "A balanced diet can reduce cholesterol levels, control blood pressure, reduce inflammation and maintain healthy arteries."
A good diet strengthens the cardiovascular system. One of the primary reasons for deteriorating heart health is the intake of junk food, as the cardiologist urged people to stay away from a diet rich in processed foods, trans fatty acids and added sugars. These foods do not contain valuable nutrients and only carry empty, heavy calories.
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Moreover, if your diet does not contain adequate nutrition, malnutrition also contributes to cardiovascular risks. Dr Bilal added, "Malnutrition leads to plaque accumulation in the arteries, increases cholesterol and blood pressure, and weakens the heart over time."
Dr Bilal shared the top heart-friendly foods, their nutritional value, and which foods to eliminate from the diet:
Top heart-healthy foods
- Fruits and vegetables: Bright-coloured produce like berries, oranges, spinach, carrots and tomatoes are packed with antioxidants, potassium and fibre that protect the heart.
- Whole grains: Oats, brown rice, quinoa and whole wheat bread lower cholesterol and keep you full longer.
- Seeds and nuts: Almonds, walnuts, chia and flaxseeds are rich in plant protein and good fats.
- Legumes: Lentils, chickpeas and beans are excellent low-fat protein and fibre sources.
- Fatty fish rich in omega-3 fatty acids: Types of fish like mackerel, sardines and salmon are great anti-inflammatory foods and good for heart health.
- Olive oil: Olive oil is a better choice than ghee or butter and helps increase good cholesterol.
- Low-fat dairy: Options like yoghurt and skim milk give calcium and protein without excess saturated fat.
- Green tea: Known for its antioxidants, it may help lower cholesterol and blood pressure when taken without added sugar.
Foods to avoid
- Deep-fried and processed foods that contain trans fats.
- Too much sodium content may contribute to hypertension.
- Drinks and snacks that contain high levels of sugar can lead to obesity and diabetes.
- Red or processed meats are often high in saturated fat.
